What is Running Cadence?

Cadence is the number of steps you take per minute (spm) while running. It's one of the two components that determine your speed:

Speed = Cadence × Stride Length

The "180 Cadence" Myth

You've probably heard that 180 steps per minute is the "ideal" cadence. This comes from coach Jack Daniels observing elite runners at the 1984 Olympics—but it's been misinterpreted.

The truth:

• Elite runners at race pace often hit 180+ spm
• Those same elites run closer to 160-170 spm on easy runs
• Optimal cadence varies by height, pace, and individual biomechanics
• There's no single "correct" number

Why Cadence Matters

Lower Cadence Problems

Running with a very low cadence (under 160 spm) often indicates:

• Overstriding - Landing with foot far in front of center of mass
• Heel striking - Higher impact forces
• Braking forces - You're slowing yourself down with each step
• Injury risk - More stress on knees and hips

Benefits of Optimizing Cadence

A slightly higher cadence (without forcing it) tends to:

• Reduce impact forces by 5-10%
• Decrease overstriding
• Improve running economy over time
• Reduce injury risk, especially to knees

How Cadence Changes with Pace

Your cadence naturally increases as you run faster:

Pace	Typical Cadence Range
Easy (10:00+/mile)	160-170 spm
Moderate (8:00-10:00/mile)	170-180 spm
Tempo (7:00-8:00/mile)	175-185 spm
Race 5K (6:00-7:00/mile)	180-190 spm
Sprint	190-220 spm

How Height Affects Cadence

Taller runners naturally have longer legs and thus longer strides. To maintain the same pace as a shorter runner, they take fewer but longer steps.

Height	Typical Easy Run Cadence
5'0" - 5'4"	170-180 spm
5'5" - 5'9"	165-175 spm
5'10" - 6'1"	160-170 spm
6'2"+	155-165 spm

How to Improve Your Cadence

If your cadence is significantly below optimal, here's how to gradually increase it:

1. Don't Force It

Aim for a 5% increase maximum. Going from 160 to 180 overnight will cause problems.

2. Use a Metronome

Run with a metronome app set to your target cadence. Match your foot strikes to the beat.

3. Shorten Your Stride

Think "quick feet" rather than "big steps." Let your feet land under your hips, not out front.

4. Practice on Easy Runs

Work on cadence during easy runs when you can focus on form without the stress of a workout.

5. Be Patient

Cadence changes take weeks to months to feel natural. Don't expect overnight transformation.

Stride Length Tradeoffs

Remember: Speed = Cadence × Stride Length

If you increase cadence, you'll naturally decrease stride length at the same pace. The goal isn't to run faster (yet)—it's to run the same pace more efficiently.

Over time, as your running economy improves, both your cadence and stride length will optimize naturally.

When to Focus on Cadence

Good candidates for cadence work:

• Runners with chronic knee pain
• Runners with very low cadence (<155 at easy pace)
• Runners who clearly overstride
• Runners returning from injury

Skip cadence work if:

• Your cadence is already 165+ on easy runs
• You're injury-free and running well
• You're in the middle of race-specific training